Should Seniors Do Strength Training?

Importance of strength training as we age 

As we age, it’s normal to see changes in our muscle mass, bone density and metabolism. These factors often lead to decreased mobility, balance issues and therefore a greater risk of falls or fractures. For seniors, strength training, also known as resistance training, is one of the most effective ways to slow down these changes. 

Engaging in regular strength training is a great way to maintain and at times even improve overall muscle mass and joint stability, allowing for an enhanced overall function ability. These factors are important to be able to complete everyday tasks including getting out of a chair and carrying groceries, and improvement in these areas can make these tasks easier. 

Strength exercise doesn’t only have muscle-related benefits. Exercise is important for the management of mental health, the prevention of chronic conditions and improvements in overall quality of life. It is one of the most powerful tools for seniors to live a healthier, more active life and be able to live longer, move better and maintain independence. 

Common obstacles and myths about strength training for seniors

Despite a plethora of research supporting strength training for seniors, many still hesitate to add it into their routine due to certain obstacles to exercise, and myths and misconceptions, some of which have been around for years. 

People often think they’re “too old” to start strength exercise, especially if it’s something they’ve never done before. It’s never too late to start building strength, and arguably, due to ageing, older adults should be the ones prioritising this mode of exercise out of all populations. Strength exercise can, at times, show greater functional improvements in older adults due to the prevalence of loss of muscle mass and bone strength at that age. Our bodies respond positively to resistance and strength stimuli throughout the lifespan as long as it is done in a safe, individualised and progressive way. 

When strength exercise is completed appropriately for the individual, not only is it not dangerous, but it can decrease the risk of injury and the development of chronic conditions. Strength exercise is effective at improving balance and stability and is therefore a great support for your joints. Inactivity, in fact, can be more “dangerous” than exercise as it can accelerate the loss of muscle mass and bone strength. 

It is a common thought that walking is enough exercise, especially for older populations. Although walking has many benefits, it is a low-intensity form of exercise for most and may not challenge our muscles enough in order to maintain overall strength. Strength training allows for certain muscle groups and functional movements to be targeted to help prevent age-related muscle loss. 

Those with arthritis or joint pain may fear that they shouldn’t lift weights, as it may strain their joints. Strength exercise, when done safely and appropriately, can actually assist with reducing joint pain by strengthening the muscles around the joints. This allows for improved joint function and reduces the stress around affected joints. Exercises may need to be modified for certain individuals to ensure pain isn’t aggravated, and can be done with assistance from a clinical exercise physiologist. 

Evidence-based health benefits of strength training 

Strength training is an evidence-based intervention that offers both physical and mental health benefits for older adults. It can assist with slowing the progression of age-related factors, including loss of muscle mass, decreases in bone mineral density and changes in physical function. This form of exercise has been proven to increase overall quality of life, independence, and support longevity. Here are some key benefits of strength training for seniors: 

• Maintenance or increases in muscle mass and strength  
• Maintenance of bone mineral density 
• Improved balance and reduced falls risk 
• Management of mental health and mood 
• Improved sleep 
• Support of metabolic and cardiovascular health 
• Improved cognitive function 

Strength exercise recommendations for older adults 

Both the NHS and the World Health Organisation suggest that older adults should aim to complete at least 150 minutes of exercise across the week. It is recommended that strength training be completed on at least two days of the week, and all major muscle groups are incorporated. This includes legs, hips, back, core, chest, shoulders and arms. Strength training can be completed using weights, machines, resistance bands or bodyweight if needed. Try to complete 2 to 3 sets of each exercise and at least 8 repetitions per set. Some great functional exercise examples include sit to stand (or squat), lunges, push-ups (on the counter or wall if needed), seated row, plank and shoulder press. If you aren’t confident completing these on your own, reach out to a clinical exercise specialist who can assist you. 

Tips for getting started and building a strength routine

Starting is usually the hardest part, especially if it’s something you’ve never done before or if it’s been a while since you last did. With the right approach, you’ll be able to build something that is enjoyable and works for you. Here are some tips to get started and maintain your routine: 

• Start small – break your exercise into 10 minutes a day and build it up each week 
• Do something you enjoy – find something you love so it doesn’t feel like a chore 
• Track your progress – write down what you’ve done so you can see how much you’re completing and see where you’re improving
• Plan your exercise into your week – set aside some time and make it a priority 
• Do it with someone – complete exercise with a friend, or tell them you’re going to do it so they can help hold you accountable 
• Set some goals – what can you not currently do that you’d love to be able to do in the future?
• Consult a clinical exercise specialist – get something booked in so you can ensure you do the exercise and that it’s appropriate for you